Natural Remedies to Sleep Better: Herbs, CBD and Inflorescences

Natural remedies to sleep better: which ones really work and why

Insomnia and the search for natural solutions

Sleeping well is essential for regenerating the mind and body, yet for many of us, deep, restorative sleep has become a luxury. Theinsomnia and other sleep disorders can undermine physical health, mental clarity and emotional balance. It is therefore not surprising that more and more people are looking natural remedies to sleep better instead of traditional drugs (which should still be taken only under medical supervision if necessary). Hypnotic drugs can in fact cause side effects and addiction, so interest in alternative solutions is growing accessible without a prescription such as medicinal plants and supplements based on cannabidiol (CBD). In Italy this trend is particularly strong: many people first try chamomile, valerian or products based on legal cannabis to combat sleepless nights.

In this article we will examine in a simple and complete way the main natural remedies for sleeping, of course traditional (like grandma's herbs) to most innovative (such as extracts from CBD). We'll find out which ones really work and why, also referring to scientific evidence and medical advice, but with a language suitable for everyone. If you also struggle to fall asleep or stay asleep continuously, continue reading: you may find the natural solution that's right for you. And remember, on the site JustMary you can find different natural products – from light cannabis inflorescences to CBD oils – which can help you find evening relaxation and improve the quality of rest in a safe and legal way.

Understanding sleep: cycles, stress and why we can't sleep

To understand how a remedy can help you sleep, it is useful to know briefly what sleep is and why sometimes its balance is broken. Sleep is not simply “turning off the light”: it is a complex biological process divided into cycles. Each cycle lasts approximately 90-110 minutes and is composed of two main phases: NREM e REM. In the phase NREM (Non-Rapid Eye Movement), which covers approximately 75% of total sleep, we move from light sleep to the deeper phases (phase N3). During deep sleep the body regenerates: repairs tissues, strengthens the immune system and consolidates memory. The next phase is the REM sleep (Rapid Eye Movement), the one in which we actively dream; in REM the brain is lively while the body is almost paralyzed, and this phase serves to process emotions and memories.

A sleep of quality requires a regular alternation of NREM and REM phases. Theinsomnia (difficulty falling asleep or sleeping continuously) and other disorders occur when this balance is disturbed. The causes can be many and often intertwined: lo stress and theanxiety are main factors, because they raise cortisol levels (the so-called stress hormone) keeping the brain in a state of hyper-vigilance. Also the chronic pain (for example from arthritis, fibromyalgia or other problems) acts as a continuous "alarm" that prevents you from reaching the deep sleep phases. Finally, bad habits modern – such as the use of smartphones and tablets in bed, with blue light interfering with circadian rhythms – or some medical conditions and psychological (depression, sleep apnea, hormonal alterations...) can sabotage our sleep.

In summary: if we don't sleep well, it's often because something (stress, anxiety, pain, poor lifestyle) is wrong altering the physiological mechanisms of sleep. Knowing these causes is important, because the most effective natural remedies aim to act on them, bringing the body and mind back to a state of calm conducive to rest.

Traditional herbal remedies to promote sleep

Before talking about cannabis products and CBD, let's start traditional phytotherapeutic remedies used for centuries to induce sleep. In fact, many plants have relaxing and sedative active ingredients, also partially confirmed by modern science. Here are the best-known herbs such as natural remedies for sleep:

• Valerian (Valeriana officinalis) – Probably the most famous herbal remedy for insomnia. The roots of this plant are used, rich in active compounds (such as valerenic acid) that act on our nervous system. In particular, valerian increases the availability of GABA, the brain's primary inhibitory neurotransmitter. GABA works a bit like a "brake" for neuronal activity: more GABA means a calmer mind. Thanks to this mechanism, valerian has a natural sedative effect, helping to reduce the time it takes to fall asleep and improving sleep quality of sleep. Many studies over the years have analyzed valerian: overall, modest but real benefits emerge, especially if taken regularly in the evening for a few weeks. It is important to use extracts of standardized quality to have consistent results.

• Chamomile (Matricaria chamomilla) – The classic bedtime infusion is not just a grandma's rumor. Chamomile owes its relaxing properties to a flavonoid called apigenin, contained in its flowers. Apigenin binds to specific receptors in the brain (the same ones that some benzodiazepines act on, but in a much milder way), producing a mild tranquilizing effect. A cup of hot chamomile before bed helps release tension and prepare the body and mind for rest. Although its effects are delicate, clinical studies have observed a subjective improvement in the quality of sleep in those who use it regularly. It is particularly useful in case of mild anxiety and in children or elderly people who struggle to sleep.

• Melissa (Melissa officinalis) – Another medicinal plant appreciated for its calming effects. Lemon balm, with its characteristic lemon scent, has been used for centuries for reduce nervous tension and irritability. It is often found combined with valerian in extracts or bedtime herbal teas, because it acts in synergy, enhancing its relaxing effect. Drinking an infusion of lemon balm can help calm the mind, especially when insomnia is linked to continuous thoughts (mental rumination). It also has mild antispasmodic properties useful if anxiety "closes the stomach" or creates gastrointestinal disorders that hinder sleep.

• Passion flower (Passiflora incarnata) – Also known as “passion flower”, passion flower is another natural remedy recommended in case of insomnia associated with agitation and intrusive thoughts. Its active ingredients also act on the GABA system (similarly to valerian), exerting an anxiolytic effect and promoting general relaxation. For this reason, passionflower is often recommended together with valerian: the two plants work on similar pathways and their combination can be more effective in very anxious people.

• Lavender (Lavandula angustifolia) – Famous for its scent, lavender is mainly used in aromatherapy as a calming agent. Lavender essential oil contains a terpene, the linalool, which is a powerful natural anxiolytic. Diffusing a few drops of lavender essential oil in the bedroom or taking a warm bath with lavender essence can reduce stress and prepare you for sleep. Even a simple pillow stuffed with dried lavender flowers next to the pillow releases relaxing aromas. Lavender is especially helpful for those who struggle to sleep due to anxiety or nervousness; several studies confirm its beneficial effect on mood and sleep when used as a therapeutic aroma.

• Hops (Humulus lupulus) – Known primarily for brewing, hops are actually a natural sedative. Hop cones contain substances that promote sleep and in fact in herbal medicine they often appear in association with valerian. Hops can help fight insomnia by reducing agitation; However, on its own it is bitter and rarely used in infusion, so it is preferable to take it in tablets or fluid extracts combined with other herbs.

These traditional remedies they act mainly enhancing the activity of the neurotransmitter GABA, which involves a relaxing and slightly sedative effect. In practice they mostly help fall asleep more easily and to calm the mind. They are generally safe and well tolerated; However, they must be used correctly: for example, valerian requires a few days of constant intake to give its best, and all these herbs, despite being natural, should preferably be taken in the recommended doses and purchased from reliable suppliers (in herbalist's shops or pharmacies) to ensure that they contain active ingredients in effective quantities.

Curiosity: Many sleep supplements on sale combine multiple extracts together – for example valerian, lemon balm and passionflower – so as to exploit the benefits of each one. This synergistic approach is common in herbal medicine and often offers better results than using a single herb alone, especially in cases of mild insomnia linked to states of anxiety.

Cannabidiol (CBD): an innovative approach to sleeping better

Alongside classic herbal remedies, a new natural protagonist has appeared on the scene in recent years: CBD, or cannabidiol. It is an active compound extracted from the hemp plant (Cannabis sativa) which is revolutionizing the approach to sleep disorders thanks to its multiple beneficial effects on our body. Let's take a closer look what CBD is and how it can help us sleep.

CBD vs THC: First, let's dispel a myth – CBD it's not a drug e it doesn't make you "high". Unlike the better known THC (tetrahydrocannabinol), which is the psychoactive ingredient in marijuana responsible for its narcotic effects, CBD it is not psychoactive e does not induce euphoria or alterations in perception. Simply put, it does not cause any kind of “high” nor is it addictive or addictive. Products based on light cannabis on legal sale (flowers, oils, resins, etc.) contain mainly CBD and only traces of THC (by law in Italy THC must be <0.2%). This makes them legal in Italy and safe to use, as long as they are used in compliance with current regulations. For example, up JustMary you find legal cannabis inflorescences rich in CBD and CBD oils extracted from hemp, all derived from varieties permitted by law 242/2016: they are products designed for technical or collection uses, without psychotropic effects but with interesting relaxing properties.

How CBD works on sleep: The unique feature of CBD is that it does not work like a traditional sedative. If we take a classic sleeping pill, it "turns off" the nervous system, forcing sleep; CBD instead it acts in a more subtle and systemic way, helping the body to regain a balance that naturally facilitates rest. This is because CBD interacts with ours endocannabinoid system (ECS), a system of receptors distributed in various organs (brain, nervous system, immune system, etc.) that helps regulate vital functions such as the sleep-wake cycle, mood, response to stress, pain perception and much more. In practice, the ECS is a sort of "control unit" that maintains homeostasis, i.e. the internal balance of the body.

When we take CBD (for example a few drops of oil under the tongue, or using CBD herbal teas and capsules), this natural modulator helps the endocannabinoid system work better. What are the concrete effects? Here are some that are particularly relevant for those who suffer from insomnia:

• Reduction of anxiety and stress: CBD has strong anxiolytic properties. It stimulates serotonin receptors (a “feel-good” neurotransmitter) and helps lower cortisol levels. In simple words, lowers the volume of anxious thoughts, promoting deep mental relaxation. For those who don't sleep because their mind races in the evening, this is a huge benefit: CBD helps to "turn off" the brain hyperactivity that keeps you awake.

• Analgesic and anti-inflammatory effect: Many people cannot sleep well because they are tormented by chronic pain (back pain, joint pain, migraines, etc.). CBD is documented to have properties painkillers and anti-inflammatory. By acting on specific receptors and modulating the immune system response, it can reduce the perception of pain and inflammation. This means less physical discomfort during the night and fewer awakenings caused by pain. Better pain control translates directly into a more continuous and deeper sleep.

• Action on the sleep-wake cycle: Some emerging research suggests that CBD may positively influencesleep architecture. It is not yet a fully understood action, but it seems that cannabidiol can help regulate sleep cycles, for example by prolonging the phases of deep NREM sleep or reducing awakenings during the REM phase in subjects with specific disorders. In one 2014 clinical study conducted on patients suffering from REM sleep behavior disorder (a condition that causes violent movements during dreams), the administration of CBD led to a rapid and significant reduction in nocturnal episodes, without adverse side effects. This indicates that CBD can act not only on external symptoms (anxiety, pain), but also directly on the neurological mechanisms of sleep, improving its quality in a physiological and natural way.

In summary, the CBD for sleep it doesn't "put you to sleep" immediately like a pill, but creates the ideal conditions for the body to fall asleep on its own. By reducing anxiety, stress and pain and helping to rebalance our internal biological clock, cannabidiol attacks the root causes of insomnia instead of simply quelling the symptoms. This holistic approach is particularly useful for those looking for a long-term solution and who don't want to wake up groggy as happens with some pharmaceutical sleeping pills. Furthermore, the security profile of CBD is excellent: it is well tolerated, it is not addictive and the side effects are rare and mild (e.g. dry mouth, daytime drowsiness if the doses are exaggerated, slight drop in blood pressure in some subjects). Of course, it is always advisable to start with low dosages and increase gradually, observing your response. On our JustMary website, for example, you can find 20% CBD oil high quality: just a few drops are enough to promote relaxation, but every person is different, so it is important to find the right dose for you.

Legal note: In Italy the sale of light cannabis and derivatives of CBD is permitted for technical or collector's use, but Recreational or food use is not permitted of CBD without a prescription. This means that products such as CBD inflorescences and oils can be purchased legally (for example on JustMary with fast and anonymous delivery), but they are not officially sold as “food supplements” or medicines. Many consumers still use these products for their well-being by following common sense and informing themselves, but it is important to know the current legislation. If in doubt, you can always ask your doctor for advice: CBD is not psychoactive, but it is a good idea to evaluate together with a specialist whether it can interact with any ongoing therapies or specific health conditions.

The power of synergy: the entourage effect of cannabis

An interesting peculiarity of the cannabis plant (from which CBD is extracted) is the so-called “entourage effect”. This concept, supported by various scientific studies, suggests that Natural cannabis compounds work better together than separately. In other words, a hemp extract full spectrum (which contains all the substances present in the plant) can have more marked effects than isolated CBD alone. But why is it important to sleep better? Let's look at it simply.

Cannabis contains over 100 cannabinoids (CBD, CBG, CBN, traces of THC, etc.), aromatic terpenes and flavonoids. Each of these compounds has its own properties, but they work in synergy between them. For example, we have already mentioned terpene linalool of lavender, which has an anxiolytic effect. Similar terpenes are present in cannabis:

• Myrcene: it is also an abundant terpene in hops and in some varieties of mango. It has sedative and relaxing properties. Myrcene is considered one of the main culprits of the effect relaxing of some cannabis genetics.

• Caryophyllene: terpene with a spicy scent (also found in black pepper) which has notable anti-inflammatory and analgesic properties. It can help reduce muscle pain and tension, indirectly improving sleep.

• Limonene: citrus terpene (present in the peel of citrus fruits) with anxiolytic and mood-enhancing effects. It can help reduce stress.

• Pinene: terpene with a characteristic pine aroma, known to promote mental clarity and act as a bronchodilator, improving breathing (useful for those with apnea or light snoring).

When we choose a product of High quality light cannabis, for example an oil full-spectrum or the inflorescences rich in natural terpenes, we are taking not only CBD but the entire phytocomplex of the plant. So, thanks toentourage effect, the benefits on sleep can be amplified: the anxiolytic and sedative terpenes work in concert with CBD, the minor cannabinoids add complementary effects (for example CBN is known for its sedative properties), and all together create a balanced and more powerful effect than what we would have with pure CBD alone.

For this reason, those who want to try CBD for sleep would be wise to choose full-spectrum products from reliable sources. For example, on JustMary we select legal hemp inflorescences dried using methods that preserve terpenes, e Full spectrum cold extracted oils which maintain all the beneficial components of the plant. This way you can truly experience the full potential of legal cannabis as a sleep remedy. A full-spectrum CBD oil of good quality will often have a clear aromatic profile (a sign of the presence of terpenes) and can offer a deeper relaxing effect compared to a 99% CBD isolate oil. Of course, make sure you buy from serious and transparent retailers: check that the products are laboratory tested and comply with the laws (for example, THC below the limits). Artisanal products or products of dubious origin may not give the desired results, while turning to specialized shops like JustMary guarantees quality and safety.

What does science say about these remedies?

When it comes to sleep remedies, it is reasonable to ask: but do they really work? The scientific medicine has studied many of these natural approaches in depth, with sometimes positive, other times conflicting results. Let's try to take stock of the scientific evidence about our protagonists (herbs and CBD):

• Effectiveness of valerian and other herbs: Numerous systematic reviews and meta-analyses investigated the effect of valerian on insomnia. Overall, the results indicate a modest but significant improvement of some sleep parameters. In particular, valerian seems reduce the time it takes to fall asleep and improve the perceived quality of sleep, especially in those who suffer from mild or occasional insomnia. The data is not always uniform (some studies show more benefit than others), but experts agree that valerian it helps a little and, given its excellent safety profile, it is worth trying it for those looking for natural help. The variability of results often depends on the difference in quality of the extracts used in the various studies. Also for chamomile there is research: the apigenin contained in it actually binds to brain receptors reducing anxiety. Clinical studies in people with insomnia have observed that drinking chamomile regularly can lead to slightly better sleep quality scores, although for severe insomnia alone these herbs not enough. In summary, valerian, chamomile, lemon balm, passionflower, hops, lavender – the pillars of sleep phytotherapy – have scientific basis: they are not miracle cures, but they can provide relief, especially if the insomnia is linked to stress and if they are used constantly over time.

• Evidence on CBD: Since CBD is a "younger" remedy in terms of research, studies are in full swing and new discoveries come out every year. The strongest evidence at the moment concerns theanxiety. In a clinical study published in 2019 on The Permanent Journal, conducted on 72 adults with anxiety and sleep problems, almost 80% of participants reported a decrease in anxiety and over 66% reported better sleep after the first month of CBD treatment. Despite being an observational study (without placebo group) and therefore to be interpreted with caution, the data is very encouraging. Another area studied is that of chronic pain: several clinical trials (often carried out with combinations of CBD and THC in countries where the medical use of cannabis is permitted) have confirmed that the use of cannabinoids improves the sleep of patients with pain significantly reducing night pain levels. Finally, as mentioned, small exploratory studies suggest a possible effect of CBD on specific sleep disorders (such as REM sleep disorder in Parkinson's patients, improved with CBD in one case report). Importantly, the research on CBD for sleep is relatively recent and large, randomized, placebo-controlled clinical trials are still lacking (the gold standard of evidence-based medicine). However, current knowledge paints a consistent picture: CBD emerges as a multifaceted and safe agent to address many causes of insomnia (anxiety, stress, pain), with a therapeutic potential supported by both solid biological foundations and a growing body of positive data.

• Limitations and precautions: Despite the optimism around natural remedies, a certain realism must be maintained. No natural product guarantees 100% recovery from insomnia, especially if it is severe or long-standing. Results can vary greatly from person to person. Furthermore, as mentioned, definitive studies are still needed for CBD to establish the ideal dosage, duration of treatment and effectiveness in different types of sleep disorders. Likewise, some herbs may work on mild insomnias but be almost useless on severe chronic insomnias. In all cases, If sleep problems are persistent and severe, it is essential to consult a doctor or sleep specialist: there may be underlying causes that need to be treated (e.g. depression, sleep apnea, thyroid disorders...) and the doctor can recommend the most appropriate therapy, which sometimes also includes drugs or specific cognitive-behavioral pathways for insomnia. Natural remedies can always be used as support, but the medical evaluation it is important to exclude pathologies and receive personalized advice.

Conclusions and final tips for better sleep

There is no one-size-fits-all solution when it comes to improving sleep. Each of us is different, and often the best approach is combine multiple strategies in a synergistic way. Traditional remedies such as valerian and chamomile can be a valid help for get to sleep more easily, especially if the insomnia is recent or linked to a period of stress. On the other hand, the CBD offers a more approach systemic and innovative: instead of acting only on the symptom (difficulty falling asleep), it works on the underlying ground by re-establishing the balance of the organism and addressing causes such as anxiety, stress or pain. The two strategies they are not mutually exclusiveIndeed, they can complement each other. For example, nothing prevents (where permitted) from sipping a relaxing herbal tea with lemon balm and chamomile together when taking a few drops of CBD oil in the evening: different channels of action are used to obtain a more complete effect. Many users say that this combination helped them sleep soundly like they hadn't in a long time.

For those who decide to try, the key to success lies in a few practical advice: inform yourself well, have patience and choose quality products. Whether you opt for the classic herbal tea or want to explore the potential of legal cannabis, it is essential to rely on serious and transparent suppliers. Buy infusions and supplements in your herbalist's shop or trusted pharmacy, and if you prefer CBD, make sure you turn to specialized shops. For example, JustMary offers only tested and certified products: you can find light cannabis flowers selected, pure or full-spectrum CBD oils, legal hashish and other extracts, all accompanied by laboratory analyzes and compliant with Italian laws. In this way you are guaranteed to take what is declared on the label and to maximize the therapeutic benefits safely.

Finally, remember that natural remedies work best when used within one healthy lifestyle and a good one sleep hygiene. This means: try to go to sleep and get up at regular times, limit the use of electronic devices before bed, create a comfortable and dark sleeping environment, avoid heavy meals, alcohol and caffeine late at night, and perhaps introduce relaxation techniques (meditation, deep breathing, light yoga) into your evening routine. These habits, combined with the help of valerian, chamomile or a few drops of CBD oil, can make a real difference in restoring restful sleep. Sleep well it is possible even in a natural way: with a little perseverance in finding the right remedy or combination for you, you will finally be able to say goodbye to sleepless nights in a sweet and stress-free way.

Key Points – Takeaways

• Sleep medicinal plants really work: Traditional remedies such as valerian, chamomile, lemon balm, passionflower, hops and lavender they have relaxing and slightly sedative properties. They work by increasing the activity of the neurotransmitter GABA and above all they help to calm the mind and facilitate falling asleep, being useful in case of insomnia linked to anxiety or mild stress. Their effectiveness, confirmed by moderate studies, is sweet but real, without the side effects of drugs.

• The CBD it is the natural ally against chronic insomnia: The cannabidiol offers a different approach to sleeping pills: it interacts with the endocannabinoid system and works on the root causes of insomnia (reduces anxiety and stress, relieves pain, rebalances the sleep-wake cycle) without causing morning hangovers or addiction. Preliminary studies show that consistent use of CBD can significantly improve the quality of sleep over time. Legal cannabis products – how CBD oils and CBD inflorescences legally available in Italy – they represent an innovative and safe option for those who want to sleep better in a natural way.

• Entourage effect and product quality matter: To get the maximum benefit from CBD, it is advisable to choose full spectrum extracts rich in terpenes and cannabinoids in order to exploit theentourage effect of cannabis. Terpenes such as myrcene, linalool and caryophyllene act in synergy with CBD, enhancing its sedative, anxiolytic and anti-inflammatory effects. This is why it is important to buy light cannabis and high quality CBD oils from reliable sources (such as JustMary): only certified products rich in the entire phytocomplex can fully express their potential as sleep remedies.

In conclusion, i natural remedies for sleep they offer us a range of effective solutions within everyone's reach: from traditional evening herbal teas to the latest generation CBD oil drops. Everyone can find their own ideal mix for peaceful nights, always remembering to listen to their body and, if necessary, seek advice from a doctor (who in Italy is easily accessible through the healthcare system or privately) in case of persistent insomnia. With the right approach, sleeping well naturally will no longer be an unattainable dream, but a reality within the reach of anyone who wants to improve their well-being without resorting to drastic solutions. Good sleep!